Thanksgiving morning tempo run

  • November 28, 2013 · 7:30 AM
  • This location is shown only to members

Meet at: Parking circle, at end of road near bay 
(see map). Look for hosts Rosanna & John. 


Annual Thanksgiving morning run! Join us on a repeating circuit on trails and gentle hills by the bay. Get your metabolism going before indulging in rich holiday meals!



Tempo pace. Image credit: image by Norman Rockwell


What is a tempo run? 
"Many running experts believe that tempo runs are the single most important workout you can do to improve your speed for any race distance." Start the day with a Tempo run in nature by the bay, with sea and city views.

More info on Tempo (link).


Details: 20 mins. warm up, 20 (or more) Tempo, 20 cool down. 
A repeating circuit (paved and dirt exterior loop + interior low, hilly unpaved trails). Followed by gentle stretches (DIY).
Rain or shine.


Who: Beginners, run-walkers, guests, runners of all abilities are welcome! Form pace groups/partner as needed. 
* Note: This meet is also listed on the TRG group site. Pls. RSVP with only one group and change your RSVP if you need to cancel. Thanks.


Tempo tips 
"To ensure you're doing tempo workouts at the right pace, use one of these four methods to gauge your intensity:

1) Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace

2) Heart Rate: 85 to 90 percent of your maximum heart rate

3) Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)

4) Talk Test: A question like "Pace okay?" should be possible, but conversation won't be."

Source: Your perfect tempo, Runner's World


Highlights: Views of bay and SF, sightings of birds like herons, cranes and the burrowing owl.


Facilities: bike racks, water fountains, portos


Route 
Repeats alternating: 

1) Perimeter loop 
Miles: 1.5 miles (closed loop for running & biking) 
Surface: flat, paved with parallel gravel trail

2) Interior trail 
Route: out & back, from parking circle through Chavez park memorial site to NW corner 
Miles: 1 RT 
Surface: gentle hills, paved and dirt trails

3) Dirt trail: park to Seabreeze    Route: out & back, via trail by bay, from SE corner of park to Seabreeze cafe  Miles: 2.2 RT    Surface: flat dirt trail

Map of trail routes (link) 
* SF Bay trail is also nearby.


WeatherBerkeley 

Comments? Want to runpool or carpool to meet? Post in comments section below. 


Happy Thanksgiving!







Photo: Section of memorial. Cesar Chavez Park, Berkeley. 
Via: http://solarcalendar.blogspot.com/


Photo: Kite aerial view. Cesar Chavez Park, Berkeley. 
Via: http://solarcalendar.blogspot.com/



____________

*  This is not an organized training program. This is just a notice of a run some people are doing, sent out to those who might want to join them. Each person is solely responsible for oneself, and for following trail etiquette, laws, park rules, and park safety guidelines. Thanks!

Join or login to comment.

  • Laurie B.

    Wah! Have to work :( .....

    December 20, 2013

  • 甄龙

    Cool and fun^_^

    November 28, 2013

    • A former member
      A former member

      Would anyone be interested in another post-holiday calorie burn run, this time on Thurs. Dec. 26, 8 AM? Same location. :)*

      December 20, 2013

    • Rebecca C.

      I'd likely be in, but after 9.

      December 20, 2013

  • A former member
    A former member

    Great sunny morning. Good to see everyone out there and motivated on a holiday. Congrats to all of you who did Berkeley .5 race (Laurie...), Marine Corps marathon (Kristen) , etc. (Brianna, Kari, Sammy, Tiffany, Traci, we looked out for you, but didn't see you. Hope you're ok!) Welcome Alana, Don, Emilia, Anat, Patricia, David, Jiong and all the other new folks. Thanks Laurie for the motivation til the end.
    Happy Thanksgiving!
    ***

    Kristen and all, Here is the link to volunteer at The North Face Endurance Challenge (that Laurie, John, & I will attend on Sat.):
    http://www.meetup.com/facebook-com/events/150760782/
    You are all welcome to join us out there. More volunteers are needed and its a great way to check out this premiere race. The more the merrier!

    1 · November 28, 2013

    • Brooke R.

      Hi Rosanna, I will be volunteering at the packet pick up up on Friday afternoon/eve at the north face store and then at the race site packet pick up on Saturday. Where will you be? I'd love to finally get to meet you.

      December 1, 2013

    • Brooke R.

      Also if anyone needs a ride to the race site on Saturday or Sunday let me know. Leaving Saturday around 9:30-10 and Sunday at around 6:45 to be on time for the 5k.

      December 1, 2013

  • Tiffany M.

    Sorry! I couldn't hitch a ride! Boo!

    November 28, 2013

  • Traci J.

    Sorry for late answer-change!!!

    November 28, 2013

  • Tiffany M.

    Can anyone pick me up from Richmond near 42nd St and Barnett?

    November 27, 2013

  • A former member
    A former member

    I am very sorryI wanted to join this run but I have been having a bad flu with high fever. Need a rest and looking forward to joining the another run.

    November 27, 2013

    • A former member
      A former member

      Rest well. You are tapering now pls. enjoy! Happy Thanksgiving. See you at TNFEC :)*

      November 27, 2013

  • Brooke R.

    Bit too early for me as well. 9:30-10 would work much better for me too.

    November 25, 2013

    • Rebecca C.

      I have a brutal blister from the half marathon so I'm not sure I'll be able to run by Thursday :/. If I am I want to come out though!

      November 25, 2013

  • Jason P.

    Working :(

    November 25, 2013

  • Christian F.

    Will be out of town

    November 22, 2013

  • Rebecca C.

    This is a little early for me. If anyone wants to trot around 9 or 10ish- or keep on trotting- let me know! Thanks for planning, Rosanna!!

    November 22, 2013

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